Low-FODMAP Slow-Cooker Sloppy Joes; Gluten-free, Dairy-free, No Onion or Garlic!

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Sloppy, saucy, tasty and messy.  Sloppy Joes are such a great meal for the whole family to enjoy.

I don’t know how I didn’t have a low-FODMAP Sloppy Joe recipe on my blog until now!

All of you loyal FODMAPpers know that I adore using my slow cooker (crock pot) for low-FODMAP slow cooker recipes.  I find the slow simmer makes sauces taste so heavenly, and you can’t beat the hands-off prep time.

Like my low-FODMAP Chili recipe, this low-FODMAP Sloppy Joe sauce tastes even better after a day in the refrigerator!  Make extra and it freezes beautifully too.

Enjoy this low-FODMAP Sloppy Joe recipe with low-FODMAP Bread, low-FODMAP Rolls or your preferred gluten-free buns (I like UDIs classic buns for a store-bought variety).

You may also love my:

Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Low-FODMAP Slow-Cooker Sloppy Joes; Gluten-free, Dairy-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves 4

Prep time 15 min

Passive Cook time 2-3 hours on low

Total time: About 2.5 hours

Equipment: 5 or 6 quart slow-cooker


  • 1 pound lean ground beef, turkey, chicken, or pork (I used lean ground sirloin)
  • 1/2 cup (56 g, 2 ounces) diced green bell pepper
    • 75 g is one low-FODMAP serving
    • This is about ½ a medium pepper
  • 2 tablespoons garlic infused olive oil
    • Infused oils contain flavor but NO FODMAPs!  Perfect to enjoy your fave flavors
    • See my low-FODMAP recipe swap blog for tips on shopping for this addition
    • Feel free to substitute plain olive oil if you are allergic to this spice
  • 2 tablespoons green scallion tips or chives
    • The green scallion tips do not contain FODMAPS, but avoid the bulb of this vegetable
    • Chives are a similar tasting herb that are free of FODMAPs if you need to substitute
  • 1/2 can (3 ounces, 6 tbsp) tomato paste
    • 2 tbsp is one low-FODMAP serving
  • 3 tbsp light brown sugar (adjust to taste, use less if you prefer a less sweet sauce)
  • 1 tbsp yellow mustard (or Dijon)
    • 1 tbsp is one low-FODMAP serving
  • 2 tsp red wine vinegar
    • 2 tbsp is one low-FODMAP serving
  • 2 tsp Worcestershire sauce
    • 2 tbsp is one low-FODMAP serving
    • If possible, select a brand without onion or garlic
  • 1 cup low-FODMAP beef broth, prepared
  • 1/4 tsp each of salt and pepper, and to taste
  • 4 low-FODMAP, gluten-free buns, for serving (see my low-FODMAP Grocery shopping blog for some options)
    • I used Udi’s sandwich buns


  • Set a large saucepan over medium-low heat
  • Add the infused olive oil, once shimmering add the scallion tips
  • Sauté for a couple of minutes and then add in the bell pepper
  • Once the pepper is ‘crisp tender’ (about 3 minutes), add your lean ground beef or other protein choice, and cook until browned through (about 7-10 minutes, you may cover while cooking if desired)
  • While beef is cooking, to the slow cooker, add the tomato paste, brown sugar, mustard, red wine vinegar, Worcestershire sauce, broth, black pepper and salt and stir to combine
  • When beef is done, if there is a lot of grease, drain it from the meat and discard it
  • Transfer beef to your slow cooker with the remaining ingredients and stir well to combine
  • Cover and cook on low for 2-3 hours, stirring occasionally
  • Taste and adjust any seasonings (salt, pepper, sugar)
  • Serve with your choice of low-FODMAP buns
    • Hint: *For best flavor, butter or oil both sides of the buns and toast on a hot griddle or in a large skillet over medium high heat prior to serving
  • This goes perfectly with low-FODMAP Pickles and plain potato chips!

Comments Rating 5 (4 reviews)

21 Responses

  1. YUM

    I love this! As someone new to FODMAP and to this website, I am always willing to give the chef a chance with recipes. WOW. I will definitely make this again. I also made the low FODMAP granola and it is amazing!

    1. Carmella,
      AWESOME and thank you!!
      We are so glad you enjoyed the recipes 🙂
      We also have a cookbook coming out October 6, 2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch with us please!!

  2. This was delicious! Never liked sloppy joes growing up but these were absolutely wonderful. We didn’t use beef broth (can’t find low fodmap where we live) and just cooked it on the stove instead and it was still great consistency!

    1. Hi Adriahna,
      Thanks for your feedback!
      We don’t know where you are, but we make a delicious low-FODMAP Certified Beef Broth. It is the low-FODMAP Happy Soup Beef variety. In case you want to pick up some for future 🙂
      Have a great day and stay in touch with us!!

  3. Thank you

    I’m a vegetarian but still cook for my son who isn’t – recipes like this are a lifesaver. He’s a college kid but at home because his classes are online due to Covid – we still don’t know what’s going on with him but he’s super thin and I think his GI issues have affected his growth. He’s small – 5’8 and about 120 – tired all the time – Everything makes him sick. Ive taken him to the doctors and they all think I’m crazy – they tell me his growth is fine which I find hard to believe. He basically stopped growing at fourteen and he’s nineteen. He doesn’t have a primary at the moment but could use a good work-up with labs and needs to see a GI doctor. He’s at the point where for the last few years he will not eat until evening because he’s afraid of getting sick during class – in the middle of an exam or if he’s out somewhere. One year he missed so much school I almost got in trouble. But he was sick all the time.

    Recently I’ve been trying to cook low fodmap and eliminate obvious triggers because until I can find him a good doctor who will listen – I don’t know what else to do. Doing the elimination thing is almost impossible with him. But I know that’s what we have to do next. We have a long way to go but recipes like this help us get through one more meal and one more day. I’m a single mom so it isn’t easy and it’s so hard to watch him get sick all the time. I just want to make him better.

    I’m definitely going to buy the cookbook as soon as I can swing it. Thank you:-)

    1. Hi Angel,
      Sounds like you may be on the right track with the elimination phase of the FODMAP diet. Have you seen our low-FODMAP Best Family Meals blog? It will have many great ideas that I bet he will enjoy (plus some are also vegetarian!). Good luck and best wishes 🙂

  4. Hi!! This looks so yum and I’m having such a craving. However, I have a pure hatred for mustard and, because of kosher reasons, I need to leave out the beef stock. Any suggestions or should I try as is and just substitute the stock with water?

    1. Hi Alex,
      If you have not tried making low-FODMAP homemade beef stock, this is an option that you can prepare kosher. However, low-FODMAP chicken stock would also work. If you use the water option we are concerned the sauce won’t be as flavorful. Additionally, the Dijon is a great tangy contrast that would be missed if you skipped it. Maybe a splash of apple cider vinegar would help replace some of the acid notes the mustard provides? Just a heads up, that you won’t have the results as pictured. Good luck!!

    2. You can’t taste the mustard in this recipe. I’d try it with the mustard. It balances all of the other ingredients. I don’t like mustard either

    1. Hi Rita,
      We are sorry, but we do not have an Instant Pot and can’t advise on the best directions for modifying. Thanks for checking!

  5. Very Tasty

    We’re really enjoying this recipe! I added a cup of canned corn, a handful of kale and used chicken broth. Since I have other recipes of Sloppy Joe, we call this one Sloppy Corn. THANKS!

  6. I was looking for a dish popular in the 80s, and Sloppy Joes is on every list! I avoid garlic and onion, so I was looking for a low FODMAP recipe. This did not disappoint! I did not grow up eating Sloppy Joes, so I’m unable to compare. Regardless, my husband who did LOVED this recipe. I’m making it for the second time. Like everyone else, I use chicken broth instead of beef broth. Instead of Worcestershire sauce, I combine ketchup, white wine vinegar, soy sauce and hot sauce.

    1. Hi Megan,
      Thanks so much!
      We appreciate the review, and if you can leave a ‘star’ rating that would help others find us too 🙂
      Be aware that ketchup is often high in FODMAPs, and that could add to the fructans from the tomato paste already included in the recipe. Pay attention to your serving sizes.
      Our recipes are specifically crafted to be low FODMAP and any modifications may change that outcome.
      Happy to answer any questions that you have!
      Stay in touch!!


    This was THE best sloppy Joe recipe I’ve ever made! My boyfriend is on the low FODMAP diet and agreed its the best he’s had too, thank you for this!! Will definitely make it again.

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